In the last post you learned a bit about circuit training, including the three ways you can get started with it (by joining a class, setting it up at home or setting it up at your gym). Now this time you’re going to learn about some of the exercises to include at your different your stations.
You don’t need to have a lot of equipment on hand in order to create a circuit. Indeed, you can do bodyweight exercises only for each station. Below you’ll find all sorts of exercise ideas, many of which require no equipment. Check it out…
Burpees: You probably remember these from gym class in school. You start off standing up. Then as quickly as you can you put your hands on the floor, kick your legs out behind you, and then scramble back up into a standing position.
Bear Crawl: Here you walk on all fours. This exercise builds a very strong core and truly cuts you up. Do it quickly, and it’s a great cardio workout. if you’ve ever trained with me, you’ve likely been introduced to bear crawls.
Wind sprints: This is where you set up a series of lines or markers spaced at least 20 feet apart. You run to the first line, then run back to your starting mark. Then you run to your second line, then back to your starting mark. You keep running back and forth between each marker and the starting point, which means each time you run, you’re running a little further.
Jumping Jacks: Again, you probably remember these from school. Start with your arms at your sides and legs together. Then in one move, jump and land with your legs apart and your arms coming up to touch each other above your head.
Jumping Rope: This is a great cardio workout. To keep things interesting, count how many jumps you do during each circuit, with the goal of increasing the jumps each time.
Running: You can run in place if you’re in a small space. Otherwise, you can run laps, run around the block, etc.
Walking lunges: These are like regular lunges, except you don’t have weights. This is a surprisingly good cardio workout.
Pull ups: If you have a pull up bar or even something like a clothes line or monkey bars handy, you can incorporate pull ups.
Sit ups: If you’re aiming for a good cardio workout, then see how quickly you can do your sit ups.
Push ups: Likewise, do these as quickly as possible for a good cardio workout.
Biking: You can race down the street on a regular bike… or use a stationary bike.
Tuck jumps: Here you jump forward, bringing your knees as high as possible with each jump.
Step ups: Find a sturdy bench, chair or box. Then step on and off this box as quickly as possible. Your quadriceps will be burning and your heart will be pounding in no time!
Squats: Just like regular squats, except you use light weights or no weights at all. If you’re looking for a cardio workout, then do these quickly. Otherwise, you can see how long you can hold the “squat” position before your quads give out.
Jump Squats: No weights at all. You start in the squat position and thrust your self up off the ground like your trying to touch rim and then land with an immediate smooth transition into the squatted position to repeat the movement. If you’re looking for a cardio workout, then do these quickly.
Crab walk: Here you walk on all fours, except your stomach is pointed towards the ceiling or sky.
Rebounder: If you have a mini-trampoline (rebounder), you can bounce around for the duration of that station. Be sure to use big movements and use your arms for a good cardio workout.
Cardio machines: If you have access to cardio machines like treadmills, elliptical and rowers, you can include them in your stations.
That’s it for this time. Next time we’ll talk about a unique way to do cardio, so stay tuned!